Carl Suobiron, Johnny Koutrigaros Hyrox Result

Overall Performance:

Hey Carl and Johnny! First off, let me just say—what a race! Finishing overall 820 out of 1355 athletes in the HYROX DOUBLES Men category is no small feat! You both hit the ground running and showcased some serious grit, especially with your overall time of 01:22:42. That’s a solid performance and puts you in the top 60% of competitors.

Now, looking at your performances, Carl, your total running time of 41:51 is a remarkable 5:24 faster than the average. You clearly have a runner's profile, and it shows! Your pacing during the runs was a bit of a mixed bag, starting strong, but there’s room for improvement in the latter segments. Johnny, while you didn't race this time with Carl, your past performance indicates that you also have the potential to improve significantly with a bit of fine-tuning.

Overall, you both did well in the strength segments, but let’s dive deeper into the specifics and see where we can sharpen those edges! 💪

Segments & Race Analysis:

During the race, you both had some impressive moments. Carl, your best running lap at 04:45 is commendable and well below the average. However, it’s worth noting that your running segments, while strong, began to show some fatigue towards the end of the race. The ski erg and sled pull were standout performances, with the sled pull ranking in the 95th percentile—great job pushing through that! But there are areas that we can enhance even further.

Johnny, although you didn’t race this time, analyzing your previous results reveals that your endurance and strength are solid but could benefit from a more consistent pacing strategy. You both have the potential to improve your transitions (the roxzone) as well, which is crucial in a competition like HYROX where every second counts. Let's work on that! 🚀

Segments to Improve:

Now, let’s pinpoint the segments that need a bit of TLC:

• Sandbag Lunges - Potential Improvement: 01:30 (From 05:20 to 03:50), Focus during training: 36%
• Sled Pull - Potential Improvement: 01:10 (From 04:41 to 03:31), Focus during training: 28%
• Wall Balls - Potential Improvement: 00:53 (From 05:20 to 04:27), Focus during training: 21%

1. Sandbag Lunges: This segment was a bit of a bottleneck for you, Carl. We’ll focus on building strength and endurance. Schedule two sessions a week focusing on lunges with heavier weights and higher reps. Incorporate circuit training that combines lunges with explosive movements like box jumps to simulate the fatigue you’ll experience during a race. Try doing 4 sets of 10-12 lunges with a sandbag followed by 30 seconds of rest. Aim for a progressive overload each week, increasing weights or reps.

2. Sled Pull: Your performance here was commendable, but there's room to shave off that minute. Incorporate sled pulls into your weekly routine, but let’s add a twist! Use varied distances and resistance levels to build both strength and endurance. Aim for 5 sets of 20 meters with quick transitions. Also, practice pulling while fatigued by doing a short run before each sled pull session.

3. Wall Balls: These are deceptively challenging! To improve here, integrate wall ball drills into your workouts twice a week. Focus on form—your squat depth and the height of your throw. Try doing 3 rounds of 10-15 reps, rest 1 minute between sets. Combine this with high-intensity interval training (HIIT) to boost your anaerobic capacity. A circuit of wall balls, burpees, and a short run would work wonders.

In the training sessions, ensure to simulate race conditions as closely as possible. This includes practicing transitions and managing fatigue effectively. Keep in mind that performing well under pressure is a skill in itself! And remember: “It's not about the destination; it's about the journey.” Keep pushing! 💥

Race Strategies:

As you prepare for your next races, here are some strategies to consider:

• Start Strong, Finish Stronger: You both began with solid paces, but remember to save some energy for the latter segments. Control your excitement in the first third of the race and maintain a steady effort throughout.
• Optimize Transitions: Practice your transitions during training. Find the most efficient way to switch from one exercise to the next. This can save you precious seconds!
• Visualize Your Race: Before each competition, visualize yourself going through each segment, imagining how you’ll feel and perform. This technique can enhance your mental resilience.
• Communication is Key: As a double team, keep each other motivated! Use short cues to encourage your partner when fatigue hits. A well-timed “You got this!” can go a long way! 🏆

Conclusion:

Carl and Johnny, you both have the potential to climb up the ranks in future races! With the upcoming HYROX events in Perth and Hong Kong, it’s the perfect opportunity to implement these strategies and training methods. Remember, every workout counts, and every effort brings you closer to your goals. “You are never too old to set another goal or to dream a new dream.”

Stay disciplined, stay focused, and let’s smash those goals! And remember, in HYROX, the only thing heavier than the weights is the competition. But you’re ready for it! Keep grinding! The Rox-Coach is here to help you every step of the way! 💪